The science of bedtime: The importance of a healthy bedtime routine for children

Daily routines, in general, are important for children’s health and wellbeing. One especially important routine is a consistent, nightly bedtime routine. Bedtime routines are not only beneficial for a child’s sleep and development, but can also have an impact on their mental, emotional, and physical wellbeing (Kitsaras, Goodwin, Allan, Kelly & Pretty, 2018). Additionally, a healthy bedtime routine can have an important impact on family dynamics, parental stress, and mood, with parents who ensure their children stick to bedtime routines reporting lower levels of anxiety and fatigue, thereby promoting wellbeing for both parents and children (Kitsaras et al., 2018; Mindell, Telofski, Wiegand & Kurtz, 2009). A bedtime routine can consist of a range of activities, and those activities are associated with many different benefits for children, parents, and overall family functioning.

What is a bedtime routine?

Sleep problems are a major concern for the parents of young children. Psychological research suggests that between 20% and 30% of young children (0 to 5 years old) show some form of sleep disturbance, and sleep problems are one of the most common behavioural issues attended to by pediatricians (Mindell et al., 2009; Staples, Bates & Petersen, 2015). This points to the need to understand the factors that promote healthy sleeping habits in children. One such factor is a bedtime routine.

A bedtime routine is a repetitive, nightly set of behaviours that parents engage in with their child before putting them to sleep, or turning the lights off (Mindell, Li, Sadeh, Kwon & Goh, 2014; Mindell & Williamson, 2018). A bedtime routine will consist of the same behaviours, in the same order, every night. Usually this takes place at least an hour before the child goes to sleep. These behaviours should be predictable and consistent, to maximise the potential for them to improve your child’s pre-bedtime behaviour and their sleep (Mindell & Williamson, 2018).

In addition to a bedtime routine, the sleep environment is also essential for promoting healthy sleep. It is crucial to ensure that your child’s sleep environment is comfortable, free from light, quiet, and safe (Hoyniak et al., 2021). For example, one major contributor to a suboptimal sleep environment is the presence of screens in the room, such as a TV. So, for a bedtime routine to be effective, it is also important to ensure that the sleep environment is optimally comfortable for your child.

Benefits of a bedtime routine

A bedtime routine affects sleep in a number of ways. It has been found to influence the quality of children’s sleep, sleep onset time, the number of nightly awakenings, and the duration of sleep (Hoyniak et al., 2021; Mindell et al., 2014; Mindell & Williamson, 2018). Children with a bedtime routine tend to fall asleep quicker, sleep longer, and wake up fewer times during the night.

These effects of a bedtime routine on children’s sleep are extremely important as sleep is an essential part of childhood development (Mindell & Williamson, 2018). Children who follow a consistent bedtime routine are more likely to get adequate sleep, which is essential for their physical and cognitive development.

Importantly, a bedtime routine is not only good for a child’s sleep. It has also been found to influence a range of other developmental factors in children including emotional regulation and security, language and literacy, self-care practices, and family dynamics.

Emotional regulation and security

Bedtime routines offer an opportunity for parents and caregivers to connect with their children on an emotional level (Hoyniak et al., 2021). This can be a time for children to discuss their day, share their worries, or simply feel heard and understood. A bedtime routine offers the chance for parents to be emotionally available, display warmth and be sensitive to their child’s needs, which in turn improves the emotional security for their child and promotes better sleep (Hoyniak et al., 2021). When children feel emotionally supported, they are better equipped to develop emotional intelligence and regulate their emotions effectively (Hoyniak et al., 2021).

Language and literacy

One significantly beneficial practice that’s often included in bedtime routines is reading. This can either be parents reading to their child or their child reading along with them. Reading at bedtime is linked to improved language and literacy rates, language development, improved cognition and improved school readiness (Kitsaras et al., 2018; Mindell & Williamson, 2018). Better school readiness is, in turn, associated with better outcomes at school, illustrating the benefits of a bedtime routine beyond sleep. Additionally, reading at bedtime improves communication and promotes parent-child attachment (Mindell & Williamson, 2018).

Self-care

Including bathing and teeth-brushing as part of a bedtime routine promotes children’s ability to practice self-care on their own as the get older, as well as promoting better hygiene and dental health (Kitsaras et al., 2018; Mindell & Williamson, 2018). Engaging children in these tasks fosters a sense of responsibility and independence. They learn to take care of themselves and their environment, which are essential life skills.

Family dynamics

Bedtime routines create a sense of togetherness within the family. Positive interactions during bedtime can leave a lasting impression on children, shaping their perception of family as a safe and loving environment. Strong family bonds provide emotional security and support, which are vital for a child's wellbeing and self-esteem. Parents also benefit from bedtime routines by reporting lower levels of stress, fatigue, anxiety and improved mood and sleep (Kitsaras et al., 2018; Mindell et al., 2009; Staples, Bates & Petersen, 2015)

Bedtime routine activities

Here are seven activities to include in a bedtime routine for children:

1. Set a consistent bedtime: Establish a regular bedtime and stick to it, even on weekends. Consistency helps regulate a child's internal body clock, making it easier for them to fall asleep and wake up at the desired times.

2. Winding down activities: About 30 minutes to an hour before bedtime, engage in calming activities that signal to your child that it's time to relax. This can include reading a book together, drawing or colouring, or doing a puzzle. Avoid stimulating activities like watching TV or playing video games.

3. Warm bath or shower: A warm bath can be soothing and help your child relax. It also serves as a signal that bedtime is approaching.

4. Brush teeth: Make sure your child brushes their teeth before bedtime to maintain good oral hygiene.

5. Limit screen time: Avoid screens, such as smartphones, tablets, or computers, at least one hour before bedtime.

6. Bedtime snack: If your child is hungry, offer a light, healthy snack like a banana, yogurt, or a small handful of nuts. Avoid sugary or caffeinated foods and drinks that can disrupt sleep.

7. Create a relaxing sleep environment: Ensure your child's bedroom is conducive to sleep. This means a comfortable mattress and bedding, a cool, dark, and quiet room, and perhaps a nightlight if your child is afraid of the dark.

Remember that each child is unique, so it's important to tailor the bedtime routine to their preferences and needs. The goal is to create a calming and predictable sequence of activities that signal to your child that it's time to unwind and prepare for a good night's sleep.

References

Hoyniak, C. P., Bates, J. E., McQuillan, M. E., Albert, L. E., Staples, A. D., Molfese, V. J., ... & Deater-Deckard, K. (2021). The family context of toddler sleep: Routines, sleep environment, and emotional security induction in the hour before bedtime. Behavioral Sleep Medicine, 19(6), 795-813.

Kitsaras, G., Goodwin, M., Allan, J., Kelly, M. P., & Pretty, I. A. (2018). Bedtime routines child wellbeing & development. BMC public health, 18, 1-12.

Mindell, J. A., Li, A. M., Sadeh, A., Kwon, R., & Goh, D. Y. (2015). Bedtime routines for young children: a dose-dependent association with sleep outcomes. Sleep, 38(5), 717-722.

Mindell, J. A., Telofski, L. S., Wiegand, B., & Kurtz, E. S. (2009). A nightly bedtime routine: impact on sleep in young children and maternal mood. Sleep, 32(5), 599-606.

Mindell, J. A., & Williamson, A. A. (2018). Benefits of a bedtime routine in young children: Sleep, development, and beyond. Sleep medicine reviews, 40, 93-108.

Staples, A. D., Bates, J. E., & Petersen, I. T. (2015). Ix. Bedtime routines in early childhood: Prevalence, consistency, and associations with nighttime sleep. Monographs of the Society for Research in Child Development, 80(1), 141-159.